1/11/13 WOD

Strength
Back Squat
5×10

WOD
Tabata this!
Squats
Pushups
Lunges
Ring Rows

Core
Kb Windmills
Toes to bar
1 min each 3rd

12/5/12 WOD

Warmup
Run 1.5 miles
Spider walk
Oblique stretch
1 round

Skill
Double Unders
Pullup
15 min

WOD
Tabata this
Box Jumps 24/20
KB Swings (Rus) 55/35
Straight leg Situps
Sprint 10 secs on 20 sec rest

8/1/12 WOD

Warmup
5 KB Squat Cleans and Hold
5 KB Swings and Hold
Passthrus
1 min 3 Rounds

Gymnastics
Front Lever/Back Lever/Inverted Ring Holds/
10 mins

WOD
Tabata
Double Unders
Hollow Rocker
KB Swings
Ring Dip Hold (knees up)
Sprints 10sec on 20sec Rest

Core
100 Side Crunches

6/1/12 WOD

Mobility
IT band
Hamstrings
Mid Traps

Warmup
Run 400
Row 400
2 rounds

BB Gymnastics
Snatch Pull x2
Power snatch x1
5 Rounds 60 sec rest  (technique)

WOD
“RiDONKulous”
Tabata this
GHD Back ext
KB Swing (rus) 55/35
Jump Lunges
Air Squat
Prowler 90/50
In that order, staggered start.

Core
100 Ghd situps (hips beyond pad)

5/16/12 WOD

Mobility
Mid Traps
Lower Back
Calves

Warmup
Pvc Passthrus
OHS
Spider Walk
1 min each 3 Rounds

BB Gymnastics
A)H.P. Snatch
B)OHS
C)Snatch Balance
5×1 light, focus on perfect form

WOD
“Nancy”
Run 400m
15 Overhead Squats
5 Rounds For Time

Scale weight for perfect form.
Scale to Back Squats for squat depth

Afterparty
Tabata squats

1/9/12 WOD

Mobility
Mid Traps
Quads
IT Band

Warmup
Passthru PVC
OHS Hold PVC
(maintain lumbar curve)
1 min each 3 rounds

Strength
Push press
5×2
Find 2 rep Max
1 min rest between sets

WOD
“Angie”
100 Pullups
100 Pushups
100 Situps(anchored)
100 Squats
For Time

Must complete all reps before moving to next exercise

Subs are Parelett pushups and bands may be used to assist kipping.

Afterparty
Tabata
20 sec Hollow Rockers
10 sec Plank

12/28/11 WOD

Mobility
Mid traps
Adductors
Quads

Warmup
20 GHD medball Situp
Side Plank left
Side Plank right
S/B Hamstring bridge left leg
S/B Hamstring bridge right leg
Rotate thru as medball situps
are complete
3 Rounds

Strength
Clean
1-1-1-1

WOD
Max Weight Squat Clean
At the top of every min for 12 mins
Post max load
Then
Tabata
KB Swing (Rus)
Hollow Rockers

12/9/11 WOD

Mobility
Mid Traps
IT Band
Glutes

Warmup
400m Run
Quad Stretch
2 Rounds
400m Row
Triangle Pose
2 Rounds

Strength
Back Squat
2-2-2-1

WOD
Tabata This
Ring Dips/Hold
Pullup/Chinup Holds
GHD Back Extension
Double Unders
Sprints

Subs*
Paralett Pushups for Ring Dips
S/B Hamstring Curls for Back Ext
Paralet jumps for Double Unders

11/29/11 WOD

Mobility
Quads
Gutes
Hamstrings

Warmup
Double Under
Hamstrings curl
Squat Hold
Hamstrings Stretch
1 min each for 3 Rounds

Strength
Snatch Pull
1-1-1-1

WOD
5 Power Snatch 95/55
10 Pullups
20 Double Unders
AMRAP 10
Then
Tabata
Pushups
Hamstrings Curls

10/14/11 WOD

Mobility
Calves,
Quads
Mid Traps (with baseballs)

Group Warmup
Prone Superman
Hollow Rockers
OHS Hold(PVC)

Strength
Front Squat
2-2-2-2

WOD
Tabata this
Pullup Hold
Ring Dip Hold
KB Swing
GHD Back Ext
then
Prowler Relay
50 foot sprints in 3 teams
5 Rounds

90lbs for every person on prowler.